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5/22/2019

21
May

5/22/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin

A morbid thought from the former dictator of the Soviet Union.

There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story.

The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A “statistic”.

When we feel the desire to generalize, let’s choose the opposite path. Act for the one.

Overview

GENERAL

* 2 Strength Movements and 1 Metcon Today

STRENGTH MOVEMENTS

* 20 minutes to work through the two strength movements

* Pausing Front Squats are from a rack and include a 2 second pause in the bottom

* Hang Squat Clean starts from the floor than back to the hang position.

“DIRT NAP”

* Looking to complete this in 10 minutes or less

* Choose a weight you can complete in 2-3 Sets (8-7, 6-5-4, 5-5-5)

* No need to stand all the way up on burpees

Warm-up

Warm-up (No Measure)

30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Weightlifting

Paused Front Squat (Build to a heavy double (2 sec pause in the botto)

Hang Squat Clean (Build to a heavy single (no pause))

Hang above the knee

Hips crease must drop below the knees

Metcon

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

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